Strength
Bench Press (close grip) – Work up to a heavy single quickly, then do 4×8 @ 70-75%
—Grip width = shoulder press grip
Conditioning
4 Rounds For Time
20 KB Swings 70/53#
15 GI Janes
150m Sled Drag 90/45#
WOD Notes: TD = 16-22 minutes. Please pick a pull-up bar that is higher than your reach if possible. GI Jane scale = 15 burpees + 15 ring rows if you can’t do an unassisted pull-up. Sled Drag is to the “Marcor Sign” & back into Rage. You should be able to walk very fast with sled on the way up and jog slow on the way back.
